So sings the great blues legend Muddy Waters on one of the best live concert albums in my music collection. Relevant to this blog this time is that what I “ain’t never had” is core strength or flexible hamstrings. Both of these weaknesses have been very much under the spotlight in the weeks since I last blogged here.
When last we met, I had just added a session of “one to one” personal training to my weekly schedule. The rationale etc for this is in the previous blog, so I’ll not repeat myself here. We’re now coming up to session eight of a planned unit of ten sessions -three to go- and it’s a good time to reflect.
Guy, my trainer, was determined to give me good value for money, right from our first exploratory sessions. These are on top of my other training, so they were always going to be tough for me. I’ve had to adopt an “eight day week” properly to accommodate everything. It was the only solution if I was to have any hope of resting properly between sessions. It quickly showed that I had very weak core muscles in certain respects, and rubbish hamstrings. As I’ve already alluded, this wasn’t a surprise. I have a 30 year history of chronic back problems after serious damage in my early 30’s. Two particular victims of many years spent trying to protect a weak spine are my abdominal core muscles and short tendons in the backs of my thighs.
Guy and I had the benefit, almost from the outset, of the results of a Selective Functional Movement Assessment I’d undertaken with my chiropractor back in September. These reinforced focus on the weak areas, and Jesper had very usefully converted some of the findings into corresponding remedial exercises.
I think I’ve also mentioned here before that I am a perpetual victim of Delayed Onset Muscle Soreness (DOMS) when I shine the training spotlight on seldom trained areas, or I work particularly hard in training. DOMS is well catalogued. Mine is the classic variety: no symptoms for most of the day after a session, but agony from about 36 hours after one, occasionally then lasting for a full day. There are many theories about cause, but very few about dealing with the resultant decrepitude. Massage and stretching are widely acknowledged to have no effect. Of course, my weekly training pattern of pretty much one day “on” followed by one day “off” means that DOMSdays were falling on the day of my next training session. By moving my training focus around a bit, I’ve usually managed to work around the worst – eg when DOMS from legs-specific work strikes, it gets followed by upper body work two days later, etc. I’ve had to stay imaginative and prepared to shuffle my sessions about a bit at short notice when DOMS has struck particularly badly.
Where even this flexible approach falls down for me is that significant DOMS in my core muscles puts the mockers on almost anything I try to do when it strikes! A bit of trial and error has shown ways to keep fully functioning, I’m glad to say, but at the risk of over-use injury. Variety really is the spice of life! And believe me, I have suffered every agony of DOMS in my abdominal and core muscles.
The next big step is to begin to convert the (mainly) strength work I’ve added to this winter’s routine into something particularly sprint-specific. That might sound strange, but the routines of a 61 year-old sprinter are not the same as those of a younger athlete, of course. I call this my “getting lighter on my feet” time of year. The only fly in the ointment at present is that just before my short Christmas break, I picked up a small hip flexor tear on my right side. Excessive weights and repetitions on over-tired, DOMS-afflicted muscles were the cause, I think. Some bruising is coming out, but I think my ten day lay-off over Christmas came just at the right time for recovery purposes. With the start of indoor competition only just over a month away now, the motto is definitely going to be “carefully does it” for the next few weeks.